Kary Osmond: Mango salsa adds zest to any dish
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Kary Osmond: Mango salsa adds zest to any dish

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Mango is one of the most flavorful fruits.

Mangoes come in a rainbow of colors and a variety of shapes. Whether they are yellow, orange, green or blush red, one thing is for sure — they will be sweet and juicy.

The fragrance alone inspires so many wonderful culinary creations and often adds a Thai twist to dishes featuring mango. Noted as one of the most flavorful fruits, mangoes taste like a combination of a peach and pineapple when ripe.

This recipe for mango salsa can be served as a dip for tortillas chips along with tomato salsa and guacamole or as a topping for a dish that needs a hit of zest. It also pairs well with jackfruit tacos or jerk tofu burgers.

Mango Salsa

Serves 4 to 6

  • 2 cups finely diced mango (about 1 mango)
  • 1/2 cup finely diced red bell pepper
  • 1/4 cup minced red onion
  • 1 jalapeño, seeded, minced
  • 1/2 teaspoon lime zest (optional)
  • 2 tablespoons lime juice (about 1 lime)
  • 2 teaspoons vegetable oil
  • 1/4 teaspoon salt

1. Mix all the ingredients in a medium bowl.

2. Serve, or cover and refrigerate for 30 minutes to blend flavors.

Tasty tips

  • Want to add a little kick to your salsa? Add a few jalapeño seeds — that’s where the heat is. Remember: You can always add heat, but you can’t take it away. Only add a little bit at a time.
  • Mangoes are a bit tricky to slice since they have a huge oval seed in the middle. First, you’ll want to rinse the fruit, then peel the skin off and stand the mango upright. Using a very sharp knife, slice through the fruit on one of the wider sides (about a half inch from the center). It’s also called the cheek of the mango. If your knife hits the seed, move your knife over a bit more. Repeat on the other side. Then cut the slices into a small dice for the salsa.

(Kary Osmond is a Canadian recipe developer and former television host of the popular daytime cooking show “Best Recipes Ever.” Her easy recipes include helpful tips to guide you along the way, and her love of plant-based cooking offers healthy alternatives to some of your favorite dishes. Learn more at karyosmond.com.)


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“Superfood” has become a frequently used marketing term, but Blatner says the term is overused, and points out that it may be found on the packages of highly processed foods that just happen to contain a superfood ingredient. “Since there is no legal definition, it’s definitely a buyer-beware situation,” Blatner said. She said it’s important to read the list of ingredients on the label to make food decisions, and offers this tip: “Most superfoods don’t come in a package or have a label.”

A 1-cup portion of raw blackberries packs about 25% of the Daily Value for vitamin K, which helps the blood to clot and is essential for your bones. Vitamin K is required for bone formation, and several studies have shown that a shortfall is linked to increased risk of fracture and osteoporosis. The manganese in blackberries (you’ll get 150% of the DV in 1 cup) also supports bone health, as well as collagen production for healthy skin and joints.

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